Our Macro Calculator, crafted by an NASM Certified Personal Trainer and Nutrition Coach (that’s me!), is a user-friendly tool designed to help you understand your daily caloric and macronutrient needs. This calculator will provide you with personalized caloric intake and macronutrient distribution by entering a few details about yourself.

It’s a seamless way to align your diet with your fitness ambitions, whether you want to lose weight, gain muscle, or maintain a healthy lifestyle. Let’s make your goals a reality starting today!

How Your Numbers Are Calculated

The macro calculator on this site uses the Mifflin-St Jeor Equation to estimate the Basal Metabolic Rate (BMR), which is the number of calories you need to maintain basic body functions at rest. This equation considers gender, weight, height, and age to produce a tailored BMR.

From there, it factors your activity level to estimate the Total Daily Energy Expenditure (TDEE). It adjusts your caloric intake for weight management goals by creating a deficit (for weight loss) or surplus (for muscle gain). Macronutrient recommendations—proteins, carbs, and fats—are then calculated as percentages of your total caloric intake, which align with your specific fitness goals.

This approach is grounded in nutritional science and is widely used in health and fitness settings.

Always Check With A Medical Pro

While the Mifflin-St Jeor Equation is a standard in the industry for estimating caloric needs and macronutrient ratios, it’s important to remember that everyone’s body is unique. Factors like metabolism, medical conditions, and specific nutritional needs vary widely.

For personalized advice and to ensure that your diet aligns with your health and fitness goals, it’s always best to consult with a healthcare provider or a registered dietitian. They can provide tailored guidance that considers your health profile and dietary preferences.